Even in a man's youth, he's putting down visceral fat cells, but high levels of testosterone often keep them from expanding. As he ages and testosterone naturally decreases, these fat cells expand, and his belly grows.
In women, fat is usually concentrated in the hips, thighs and buttocks to support childbirth and breastfeeding. But as she ages and estrogen production decreases, much of that fat redistributes to the belly, forming visceral fat.
Belly fat can accumulate at any age, though, especially if you make poor dietary choices. Too many calories from anything can cause your middle to expand. Too much saturated fat, found in full-fat dairy and fatty cuts of meat, and trans fats, found in some processed foods, can contribute to visceral fat development.
A diet heavy in refined sugar and grains often correlates with a larger waist size. A study published in a issue of the Journal of Clinical Investigation found that people who consumed fructose-sweetened soft drinks were more likely to have visceral belly fat.
Even diet soda drinkers could be at risk. A study published in a issue of the Journal of the American Geriatrics Society detected an association between consuming diet soda daily and increased abdominal girth.
Refined grains, such as white bread and pasta, can also contribute to belly fat. A study in a issue of the American Journal of Clinical Nutrition showed a correlation between increased refined grain intake and the development of belly fat.
A study links weight gain to short sleep duration, which could lead to an excess of belly fat. However, causality cannot be inferred from this study. Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat.
Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating. Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor. A study published in the journal PloS one showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers. A healthy, balanced diet can help a person lose weight, and is also likely to have a positive effect on their overall health.
People may want to avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates.
A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain. A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine. A review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction.
The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain, and that more research is required. Stress can cause a person to gain weight. Stress-relieving tactics include mindfulness and meditation , and gentle exercise like yoga. Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat. Smoking is a risk factor for increased belly fat, as well as many other serious health concerns.
Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health. A person has a higher risk of various health issues if they have excess belly fat. Causes include poor diet, lack of exercise, and short or low-quality sleep. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index BMI measurements, a large waistline increased the risk of dying of cardiovascular disease.
For women, a waist measurement of more than 35 inches 89 centimeters indicates an unhealthy concentration of belly fat and a greater risk of health problems. You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat.
However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat:. Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.
If you use a step counter, remember that it takes an average of 10, steps a day to prevent weight gain. Some studies indicate it might take 15, steps a day to prevent the regain of weight after significant weight loss. Strength training exercises also are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. To lose excess fat and keep it from coming back, aim for slow and steady weight loss.
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